A-Z of Fitness – S for Spin classes / Squats

I get asked a lot similar questions, so over the next month both on my Instagram (@fitchicnic) and on here, I’ll be going through the alphabet talking about some of the most common health and fitness related questions and topics.

S is for Spin Classes and Squats

Spin Classes are now a popular staple in many gyms. I often get asked if they’re “good:”
The Pros:
🔹 They’re great for cardiovascular endurance, and you can gain a little lower body strength at first.
🔹 It’s inclusive for beginners, and fun to work out as a group.
🔹 Low risk of injury generally.
🔹 You’re in control of how hard you work.
The Cons:
🔸 In this day and age, we already spend a lot of time sitting down! It won’t help with a balanced fitness approach or help our posture.
🔸 It doesn’t help the upper body much, and you should still do full body resistance training during the rest of the week.
🔸 As with most fitness classes, it doesn’t teach technique.
🔸 A con as well as a pro – you’re in control of how hard you work, so you may not push yourself.

So the odd spin class is a great way to exercise, but I see people do 3-4x a week and not much else, so make sure you have a balanced approach to your fitness.

Squats build entire body strength, burn fat, and improve flexibility (when done correctly.) Everyone squats completely differently, depending on factors such as hip flexibility and leg length. Some tips on squat technique:
– Heels shoulder-width apart, feet out 30° without raising your toes or heels.
– Centre the bar and keep it on your traps or just below. Carry the bar with your upper back and not your wrists.
– Take a big breath at the top. Hold it at the bottom. Exhale at the top again.
– Bend your hips and knees at the same time. Move your hips back and down while pushing your knees out in the direction of your feet.
– Don’t round or arch your back, keep it neutral.
– Keep your elbows In line with your torso at the bottom of your squat.
– Squat parallel or just below.
– Keep the chest up.
– Unrack the bar by straightening your legs, and walk back.
– In between squats, keep your body tight for the next rep.